Push each exercise set to near “failure.” Failure means you cannot do one more repetition in a set because of fatigue.4 For a 3-set exercise, you can start off with a heavier weight for 15 repetitions in the first set and then reduce each set by 2 so that your last set is 11 lifts. Even as you tire, you should attempt your best effort for each set.
Utilize the "big three" weight training exercises. These are the squats, the deadlift and the bench press. They build strength, condition, and bulk and should always be included in one form or another.
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Eat for muscle growth. You will struggle to build muscle in a weight-loss mode when you are cutting calories and exercising at the same time. If you must drop your food intake, at least keep your protein intake the same and reduce fat and refined carbohydrates.
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Eat sufficient protein. Even if you train hard, the maximum amount of protein you need for muscle building is just less than 1 gram of protein per pound of body weight per day.10 A little more or less will not make much difference.
Get plenty of sleep and rest. Muscle building, recovery, and repair occur at rest and during sleep. Ensure you have sufficient recovery. Failure to do so may delay your muscle-building efforts and possibly lead to illness and injury.
Set reasonable goals, monitor your progress and be patient. The best bodies are the result of hundreds of hours of effort. Start slowly, and don’t be discouraged if your progress isn't as rapid as you would like. The fitness and health you attain will be assets that will stay with you for as long as you keep training.
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